| Distance | 20.75 km |
| Ascent | 1539.2 m |
| Lead-in distance | 0.15 km |
| Lead-in ascent | 0.1 m |
| Level required | - |
| Event only? | No |
| Segment | Type | Direction | Distance (on route) | Average incline | |
|---|---|---|---|---|---|
| Ventoux KOM / Ventoux QOM | Climb | Forward | 19 km (1.7 - 20.6 km) | 8% |
| Workout | Name | Start | Duration | TSS[?] | Groups[?] |
|---|---|---|---|---|---|
|
Macro to Micro Yorkshire: Queen's Highway | 2021-07-24 21:15 | 59m | 77 | ||
|
1.0-5.0 W/kg Macro to Micro8min @ 85rpm, from 50 to 80% FTP 3x 30sec @ 100rpm, 120% FTP, 30sec @ 85rpm, 55% FTP 2min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 130% FTP, 15sec @ 70% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 130% FTP, 15sec @ 70% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 3min @ 85rpm, from 55 to 35% FTP
Workout overviewDuration: 58m 30s Stress points: 77 Zone distributionZ1: 29m Z2: 8m Z3: 7m Z4: - Z5: - Z6: 14m
50%
14%
12%
0%
0%
24% Author: Shayne Gaffney A zone 6 microburst workout with an initial longer effort to mimic the demands of a Zwift race start. ERG off for the micro efforts. | |||||
|
Orange Unicorn Yorkshire: Queen's Highway | 2021-07-24 22:00 | 51m | 58 | ||
|
1.0-5.0 W/kg Orange Unicorn (Short)5min @ 90rpm, from 25 to 75% FTP 1min @ 95rpm, 80% FTP 30sec @ 95rpm, 95% FTP 30sec @ 85rpm, 55% FTP 1min @ 105rpm, 80% FTP 30sec @ 105rpm, 105% FTP 30sec @ 85rpm, 55% FTP 1min @ 110rpm, 80% FTP 30sec @ 110rpm, 115% FTP 30sec @ 85rpm, 55% FTP 4min @ 85rpm, 55% FTP 6x 2min @ 85% FTP, 30sec @ 105% FTP 2min @ 85rpm, 55% FTP 6x 2min @ 75rpm, 85% FTP, 30sec @ 110rpm, 105% FTP 4min from 75 to 25% FTP
Workout overviewDuration: 51m Stress points: 58 Zone distributionZ1: 14m Z2: 3m Z3: 27m Z4: 1m Z5: 7m Z6: -
27%
5%
53%
1%
14%
0% Author: Shayne Gaffney After a warm-up, we will move into 2x (15 mins alternating between 2 mins @85% FTP, and a 30 second surge effort (110+ RPM) @105% FTP). We will be mixing up the cadence and position on the bike throughout the course of the workout as well to further challenge your basic skills and on-bike flexibility. | |||||
|
Norseman Festival of Climbing | Bike Workout 4 Watopia: Figure 8 | 2021-07-24 23:00 | 1h 9m | 75 | ||
|
1.0-5.0 W/kg NORSEMAN Festival of Climbing Workout 4 | Strength Endurance Plus8min from 48 to 68% FTP 2min @ 74% FTP 1min @ 45% FTP 2min @ 84% FTP 1min @ 45% FTP 1x 7min @ 65rpm, 84% FTP, 3min @ 85rpm, 100% FTP 2min @ 45% FTP 1x 7min @ 65rpm, 84% FTP, 3min @ 85rpm, 100% FTP 2min @ 45% FTP 1x 7min @ 65rpm, 84% FTP, 3min @ 85rpm, 100% FTP 2min @ 45% FTP 1x 7min @ 65rpm, 84% FTP, 3min @ 85rpm, 100% FTP 2min @ 45% FTP 7min from 68 to 48% FTP
Workout overviewDuration: 1h 9m Stress points: 75 Zone distributionZ1: 19m Z2: 8m Z3: 30m Z4: 12m Z5: - Z6: -
28%
12%
43%
17%
0%
0% Author: Norseman | Graeme Stewart
| |||||
|
Paceline Work Yorkshire: Queen's Highway | 2021-07-24 23:10 | 38m | 41 | ||
|
1.0-5.0 W/kg Paceline Work5min @ 90rpm, from 40 to 75% FTP 3x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 65% FTP 2min @ 85rpm, 50% FTP 30sec @ 100rpm, from 110 to 120% FTP 5min @ 90rpm, 95% FTP 30sec @ 90rpm, 53% FTP 30sec @ 100rpm, from 120 to 110% FTP 5min @ 90rpm, 65% FTP 30sec @ 100rpm, from 110 to 120% FTP 5min @ 90rpm, 95% FTP 30sec @ 90rpm, 53% FTP 30sec @ 100rpm, from 120 to 110% FTP 5min @ 90rpm, 65% FTP 5min @ 85rpm, from 65 to 40% FTP
Workout overviewDuration: 38m Stress points: 41 Zone distributionZ1: 10m Z2: 15m Z3: - Z4: 10m Z5: 3m Z6: -
26%
39%
0%
26%
8%
1% Author: Shayne Gaffney This is a great workout for mimicking the demands of working in a paceline. Although gravel events feature mainly off-road and gnarly terrain, they also typically have asphalt and smoother dirt roads. Being able to stay in and work with a group as the speed inevitably increases over this terrain is crucial to achieve maximum speed due to the aerodynamic advantage gained. | |||||
|
Spaded Sweetie Yorkshire: Queen's Highway | 2021-07-25 00:35 | 44m | 74 | ||
|
1.0-5.0 W/kg Spaded Sweetie10min from 50 to 80% FTP 30sec @ 95rpm, 95% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 105% FTP 30sec @ 85rpm, 50% FTP 30sec @ 115rpm, 115% FTP 2min 30sec @ 85rpm, 50% FTP 15sec @ 110rpm, 150% FTP 30sec @ 85rpm, 50% FTP 30sec @ 110rpm, 135% FTP 1min @ 85rpm, 50% FTP 1min @ 110rpm, 120% FTP 1min @ 85rpm, 50% FTP 30sec @ 110rpm, 135% FTP 1min @ 85rpm, 50% FTP 15sec @ 110rpm, 150% FTP 2min @ 85rpm, 50% FTP 30sec from 65 to 88% FTP 4min @ 95rpm, 88% FTP 1min @ 105rpm, 105% FTP 15sec @ 85rpm, 65% FTP 30sec from 65 to 92% FTP 4min @ 95rpm, 92% FTP 1min @ 105rpm, 105% FTP 30sec @ 85rpm, 65% FTP 30sec from 65 to 96% FTP 4min @ 95rpm, 96% FTP 1min @ 105rpm, 106% FTP 1min @ 85rpm, 65% FTP 30sec from 65 to 100% FTP 4min @ 95rpm, 100% FTP 1min @ 105rpm, 105% FTP 2min @ 85rpm, 65% FTP 30sec from 65 to 104% FTP 4min @ 95rpm, 104% FTP 1min @ 115rpm, from 104 to 120% FTP 3min from 60 to 25% FTP
Workout overviewDuration: 57m 15s Stress points: 74 Zone distributionZ1: 15m Z2: 10m Z3: 7m Z4: 17m Z5: 6m Z6: 3m
26%
17%
12%
30%
10%
5% Author: Shayne Gaffney We start off with a 'spade' interval set off very hard, but short, and gradually reducing the intensity while upping the timeOnly to go back up again! From there, we will move into a progressive over/under sweet spot interval featuring changes in cadence and intensity that culminates in a 1 minute FULL GAS effort! This is a tough workout, but feautures a lot of quality time at VO2 and Threshold and excellent training stress, all in an hour! You can do it! | |||||
|
Bonbon Yorkshire: Harrogate Circuit Reverse | 2021-07-25 01:30 | 40m | 52 | ||
|
1.0-5.0 W/kg Bonbon5min @ 90rpm, from 40 to 75% FTP 3x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 65% FTP 2min @ 85rpm, 53% FTP 2x 2min @ 90rpm, 95% FTP, 30sec @ 75rpm, 115% FTP 2x 2min @ 90rpm, 92% FTP, 30sec @ 75rpm, 115% FTP 2x 2min @ 90rpm, 90% FTP, 30sec @ 75rpm, 115% FTP 4x 2min @ 90rpm, 88% FTP, 30sec @ 75rpm, 115% FTP 5min @ 85rpm, from 65 to 40% FTP
Workout overviewDuration: 40m Stress points: 52 Zone distributionZ1: 9m Z2: 5m Z3: 8m Z4: 12m Z5: 7m Z6: -
22%
12%
20%
30%
16%
0% Author: Shayne Gaffney This is a great workout to do on a consistent basis as it works on muscular strength and endurance! We'll also keep a focus of high torque during the burst efforts today. | |||||
|
Norseman Festival of Climbing | Bike Workout 4 Watopia: Figure 8 | 2021-07-25 02:00 | 1h 9m | 75 | ||
|
1.0-5.0 W/kg NORSEMAN Festival of Climbing Workout 4 | Strength Endurance Plus8min from 48 to 68% FTP 2min @ 74% FTP 1min @ 45% FTP 2min @ 84% FTP 1min @ 45% FTP 1x 7min @ 65rpm, 84% FTP, 3min @ 85rpm, 100% FTP 2min @ 45% FTP 1x 7min @ 65rpm, 84% FTP, 3min @ 85rpm, 100% FTP 2min @ 45% FTP 1x 7min @ 65rpm, 84% FTP, 3min @ 85rpm, 100% FTP 2min @ 45% FTP 1x 7min @ 65rpm, 84% FTP, 3min @ 85rpm, 100% FTP 2min @ 45% FTP 7min from 68 to 48% FTP
Workout overviewDuration: 1h 9m Stress points: 75 Zone distributionZ1: 19m Z2: 8m Z3: 30m Z4: 12m Z5: - Z6: -
28%
12%
43%
17%
0%
0% Author: Norseman | Graeme Stewart
| |||||
|
The Grind Finale Yorkshire: 2019 UCI Worlds Harrogate Circuit | 2021-07-25 02:20 | 49m | 37 | ||
|
1.0-5.0 W/kg The 'Grind' Finale10min from 25 to 75% FTP 1min @ 50% FTP 10sec @ 109% FTP 2min @ 50% FTP 10x 30sec @ 65rpm, 90% FTP, 30sec @ 100rpm, 40% FTP 3min from 40 to 105% FTP 30sec @ 65rpm, 115% FTP 4min @ 40% FTP 10x 30sec @ 65rpm, 90% FTP, 30sec @ 100rpm, 40% FTP 3min from 40 to 105% FTP 30sec @ 65rpm, 115% FTP 5min from 55 to 25% FTP
Workout overviewDuration: 49m 10s Stress points: 37 Zone distributionZ1: 31m Z2: 5m Z3: 1m Z4: 11m Z5: 1m Z6: -
62%
9%
3%
23%
3%
0% Author: Matt Rowe This session aims to replicate the demands of a mountain bike ride / event. | |||||
|
Uphill Battle Yorkshire: 2019 UCI Worlds Harrogate Circuit | 2021-07-25 03:20 | 56m | 69 | ||
|
1.0-5.0 W/kg Uphill Battle10min @ 85rpm, from 25 to 75% FTP 30sec @ 95rpm, 80% FTP 1min @ 85rpm, 65% FTP 30sec @ 105rpm, 90% FTP 1min @ 85rpm, 65% FTP 30sec @ 115rpm, 105% FTP 2min @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 30sec from 100 to 150% FTP 2min 30sec @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 30sec from 100 to 150% FTP 2min 30sec @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 30sec from 100 to 150% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 130% FTP, 30sec @ 90rpm, 70% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 140% FTP, 30sec @ 90rpm, 60% FTP 3min from 50 to 25% FTP
Workout overviewDuration: 56m Stress points: 69 Zone distributionZ1: 23m Z2: 10m Z3: 1m Z4: 16m Z5: 1m Z6: 6m
41%
18%
1%
28%
2%
11% Author: Shayne Gaffney Uphill Battle starts off with 3 sets of 5 mins right below Threshold (95% FTP) featuring a 30 second ramp-up to finish (from 100% FTP to 150% FTP). After these, we will be moving onto 2 sets of 30/30s (30 seconds work, 30 seconds rest). The first set is done at 130% FTP for the work interval and 70% FTP for the "rest". The second set ups the ante a bit to 140% FTP for the work interval and 60% FTP for the "rest". Do you have what it takes to finish it? I know you can! | |||||
|
VO2 Max -3 Minute New York: Gotham Grind | 2021-07-25 04:20 | 55m | 63 | ||
|
1.0-5.0 W/kg VO2 Max - 3 min8min @ 85rpm, from 45 to 70% FTP 1min @ 85rpm, 50% FTP 1min @ 100rpm, 109% FTP 2min @ 85rpm, 50% FTP 5min @ 95rpm, 90% FTP 3min @ 85rpm, 50% FTP 3min @ 95rpm, 105% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 108% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 112% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 115% FTP 5min @ 85rpm, 50% FTP
Workout overviewDuration: 55m Stress points: 63 Zone distributionZ1: 22m Z2: 15m Z3: - Z4: 5m Z5: 13m Z6: -
39%
28%
0%
9%
24%
0% Author: Shayne Gaffney In today's session we are focusing on 3min VO2 max efforts. However, we are going to escalate the intensity of each interval. Starting with 'hard' and finishing with 'hardest'! | |||||
|
Norseman Festival of Climbing | Run Workout 4 Watopia: Beach Island Loop | 2021-07-25 05:00 | 50m | - | ||
|
5.0-15.0 km/h NORSEMAN Festival of Climbing Workout 4 | Threshold Rollers7min from 60 to 80% of 10k pace 4x 30sec @ 90% of 10k pace, 30sec @ 65% of 10k pace 1min @ 65% of 10k pace 1x 1min @ 90% of 10k pace, 4min @ 90% of 10k pace 1x 2min @ 90% of 10k pace, 3min @ 90% of 10k pace 1x 3min @ 90% of 10k pace, 2min @ 90% of 10k pace 2min @ 65% of 10k pace 1x 1min @ 90% of 10k pace, 4min @ 90% of 10k pace 1x 2min @ 90% of 10k pace, 3min @ 90% of 10k pace 1x 3min @ 90% of 10k pace, 2min @ 90% of 10k pace 2min @ 65% of 10k pace 4min from 80 to 60% of 10k pace Workout overviewDistance: 3 km Zone distributionZ1: 0 m Z2: 948 m Z3: 132 m Z4: 1920 m Z5: 0 m Z6: 0 m
0%
32%
4%
64%
0%
0% Author: Norseman | Graeme Stewart
| |||||
|
VO2 Max 40/20 New York: Gotham Grind Reverse | 2021-07-25 07:05 | 48m | 53 | ||
|
1.0-5.0 W/kg VO2 Max - 4x4 (40/20)5min @ 85rpm, from 40 to 75% FTP 3x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 65% FTP 2min @ 85rpm, 53% FTP 2x 10sec @ 110rpm, 150% FTP, 50sec @ 85rpm, 65% FTP 3min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 5min @ 85rpm, from 65 to 40% FTP
Workout overviewDuration: 48m Stress points: 53 Zone distributionZ1: 24m Z2: 12m Z3: - Z4: - Z5: 12m Z6: -
50%
24%
0%
0%
25%
1% Author: Shayne Gaffney Today, we'll be aiming for around 16mins of VO2 Max time and incorporating a 40/20 interval approach which will challenge you for sure! Let's make it happen today! REMINDER: You can always adjust the FTP bias via the arrow keys on your keyboard, or the Zwift Companion app. Once you get over threshold, using a %FTP for workout prescription can get murky, so always adjust as needed. | |||||
|
Norseman Festival of Climbing | Run Workout 4 Watopia: Beach Island Loop | 2021-07-25 08:00 | 50m | - | ||
|
5.0-15.0 km/h NORSEMAN Festival of Climbing Workout 4 | Threshold Rollers7min from 60 to 80% of 10k pace 4x 30sec @ 90% of 10k pace, 30sec @ 65% of 10k pace 1min @ 65% of 10k pace 1x 1min @ 90% of 10k pace, 4min @ 90% of 10k pace 1x 2min @ 90% of 10k pace, 3min @ 90% of 10k pace 1x 3min @ 90% of 10k pace, 2min @ 90% of 10k pace 2min @ 65% of 10k pace 1x 1min @ 90% of 10k pace, 4min @ 90% of 10k pace 1x 2min @ 90% of 10k pace, 3min @ 90% of 10k pace 1x 3min @ 90% of 10k pace, 2min @ 90% of 10k pace 2min @ 65% of 10k pace 4min from 80 to 60% of 10k pace Workout overviewDistance: 3 km Zone distributionZ1: 0 m Z2: 948 m Z3: 132 m Z4: 1920 m Z5: 0 m Z6: 0 m
0%
32%
4%
64%
0%
0% Author: Norseman | Graeme Stewart
| |||||
|
Amalgam New York: Astoria Line 8 | 2021-07-25 08:20 | 51m | 63 | ||
|
1.0-5.0 W/kg Amalgam5min @ 90rpm, from 40 to 75% FTP 1x 30sec @ 95rpm, 95% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 115rpm, 115% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 2min @ 75rpm, 85% FTP 1min @ 60rpm, 85% FTP 2min @ 75rpm, 85% FTP 1min @ 60rpm, 85% FTP 2x 1min @ 75rpm, 85% FTP, 1min @ 55rpm, 85% FTP 5min @ 85rpm, 65% FTP 10min @ 90rpm, 100% FTP 5min @ 85rpm, 65% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 1min @ 85rpm, 50% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 1min @ 85rpm, 50% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 3min from 65 to 40% FTP
Workout overviewDuration: 51m Stress points: 63 Zone distributionZ1: 11m Z2: 13m Z3: 10m Z4: 11m Z5: 7m Z6: -
21%
25%
20%
21%
14%
0% Author: Shayne Gaffney 5 different interval "amalgams" for your fitness pleasure! We'll mix it up today with position changes, pedal stroke work, longer threshold intervals, and the dreaded 'Shark Teeth' efforts! | |||||
|
Anaerobic Capacity into VO2 New York: Gotham Grind Reverse | 2021-07-25 09:20 | 52m | 81 | ||
|
1.0-5.0 W/kg Anaerobic Capacity into VO23min @ 50% FTP 1min @ 65% FTP 1min @ 75% FTP 1min @ 85% FTP 1min @ 109% FTP 2min @ 50% FTP 4min @ 90% FTP 3min @ 50% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 5min @ 50% FTP 6min from 108 to 120% FTP 5min @ 50% FTP
Workout overviewDuration: 52m Stress points: 81 Zone distributionZ1: 18m Z2: 12m Z3: 1m Z4: 4m Z5: 6m Z6: 11m
35%
23%
2%
8%
12%
21% Author: Kevin Poulton Big session today! We open with 6 x 2min Anaerobic Capacity efforts, however the target power increases from 'hard' to 'very hard'! The workout concludes with a 6min VO2 effort featuring the same steady increase in target power. | |||||
|
Arise New York: Gotham Grind Reverse | 2021-07-25 10:20 | 52m | 61 | ||
|
1.0-5.0 W/kg Arise8min @ 85rpm, from 50 to 80% FTP 2x 30sec @ 110rpm, 110% FTP, 30sec @ 85rpm, 55% FTP 2min @ 85rpm, 50% FTP 5x 30sec @ 120% FTP, 30sec @ 55% FTP 10min @ 90rpm, 92% FTP 5min @ 85rpm, 55% FTP 5x 30sec @ 120% FTP, 30sec @ 55% FTP 10min @ 90rpm, 92% FTP 5min @ 55% FTP
Workout overviewDuration: 52m Stress points: 61 Zone distributionZ1: 21m Z2: 4m Z3: 1m Z4: 20m Z5: 1m Z6: 5m
40%
8%
2%
38%
2%
10% Author: Shayne Gaffney A Zwift race start specific workout with 30/30s followed by 10min at zone 4. | |||||
|
Escalation New York: Park Perimeter Loop | 2021-07-25 11:20 | 55m | 59 | ||
|
1.0-5.0 W/kg Escalation5min @ 90rpm, from 40 to 75% FTP 1x 30sec @ 95rpm, 95% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 115rpm, 115% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 4min @ 100rpm, 95% FTP 2min @ 70rpm, 80% FTP 1min @ 100rpm, 80% FTP 2min @ 70rpm, 80% FTP 1min @ 100rpm, 80% FTP 2min @ 70rpm, 80% FTP 3min @ 85rpm, 50% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 1min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 2min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 3min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 150% FTP, 30sec @ 85rpm, 65% FTP 3min from 50 to 25% FTP
Workout overviewDuration: 48m Stress points: 59 Zone distributionZ1: 15m Z2: 5m Z3: 16m Z4: 7m Z5: 3m Z6: 3m
32%
10%
33%
14%
7%
5% Author: Shayne Gaffney Escalation features intervals that become harder as the workout elapses. Starting off at mainly sub-threshold intensity, but progressing to very difficult 30/30s for the finale! | |||||
|
Ham Sandwich New York: Park Perimeter Reverse | 2021-07-25 12:20 | 52m | 64 | ||
|
1.0-5.0 W/kg Ham Sandwich5min @ 90rpm, from 40 to 75% FTP 30sec @ 95rpm, 80% FTP 30sec @ 95rpm, 95% FTP 30sec @ 85rpm, 80% FTP 30sec @ 105rpm, 105% FTP 30sec @ 85rpm, 80% FTP 30sec @ 110rpm, 110% FTP 2min @ 85rpm, 50% FTP 30sec from 50 to 88% FTP 4x 2min @ 90rpm, 88% FTP, 30sec @ 110rpm, 110% FTP 30sec from 88 to 50% FTP 2min 30sec @ 85rpm, 50% FTP 5x 30sec @ 110rpm, 130% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 5x 30sec @ 110rpm, 130% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 30sec from 50 to 88% FTP 4x 2min @ 90rpm, 88% FTP, 30sec @ 110rpm, 110% FTP 4min from 50 to 25% FTP
Workout overviewDuration: 52m Stress points: 64 Zone distributionZ1: 21m Z2: 3m Z3: 18m Z4: 1m Z5: 5m Z6: 5m
40%
5%
35%
1%
10%
10% Author: Shayne Gaffney Ham Sandwich features sweet spot over/unders, with 30/30s "sandwiched" in between. The over/under intervals are alternate between 2 min @88% FTP and 30 secs @110% FTP. The 30/30s up the ante a bit and alternate between 30 secs @130% FTP and 30 secs @50% FTP. Yes, there are rest breaks, but they are purposely short to keep the heart rate and metabolic demands up. Better eat your sandwich quick before the bread gets soggy... | |||||
|
PACK Run: Ven Top France: Ven-Top | 2021-07-25 12:45 | - | - | ||
|
5.0-15.0 km/h PACK Ven Top Full1600 m free run 1600 m free run 1600 m free run 1600 m free run 1600 m free run 1600 m free run 1600 m free run 1600 m free run 1600 m free run 1600 m free run 1600 m free run 1600 m free run 1900 m free run Workout overviewDistance: 21.1 km Zone distributionZ1: 0 m Z2: 0 m Z3: 21100 m Z4: 0 m Z5: 0 m Z6: 0 m
0%
0%
100%
0%
0%
0% Author: Ryan Downey Full Ven Top ascent | |||||
|
Lactate Shuttle New York: Astoria Line 8 | 2021-07-25 13:20 | 57m | 70 | ||
|
1.0-5.0 W/kg Lactate shuttle3min @ 90rpm, 50% FTP 1min @ 90rpm, 60% FTP 1min @ 95rpm, 65% FTP 1min @ 100rpm, 81% FTP 1min @ 105rpm, 103% FTP 2min @ 85rpm, 50% FTP 2min @ 90rpm, 110% FTP 2min @ 85rpm, 50% FTP 4min @ 90rpm, 85% FTP 3min @ 85rpm, 50% FTP 3min @ 95rpm, 110% FTP 1min @ 85rpm, 50% FTP 8x 2min @ 95rpm, 103% FTP, 1min 30sec @ 85rpm, 65% FTP 5min @ 85rpm, 50% FTP
Workout overviewDuration: 57m Stress points: 70 Zone distributionZ1: 16m Z2: 14m Z3: 5m Z4: 17m Z5: 5m Z6: -
28%
25%
9%
30%
9%
0% Author: Kevin Poulton Sustaining high levels of lactate requires specific training. This ability to tolerate lactate only comes with precise intervals in training. We can all produce a one off effort to build lactate, but with carefully planned intervals we can maintain this high level of lactate for an extended period. This is where the training effect happens! | |||||
|
Norseman Festival of Climbing | Run Workout 4 Watopia: Beach Island Loop | 2021-07-25 14:00 | 50m | - | ||
|
5.0-15.0 km/h NORSEMAN Festival of Climbing Workout 4 | Threshold Rollers7min from 60 to 80% of 10k pace 4x 30sec @ 90% of 10k pace, 30sec @ 65% of 10k pace 1min @ 65% of 10k pace 1x 1min @ 90% of 10k pace, 4min @ 90% of 10k pace 1x 2min @ 90% of 10k pace, 3min @ 90% of 10k pace 1x 3min @ 90% of 10k pace, 2min @ 90% of 10k pace 2min @ 65% of 10k pace 1x 1min @ 90% of 10k pace, 4min @ 90% of 10k pace 1x 2min @ 90% of 10k pace, 3min @ 90% of 10k pace 1x 3min @ 90% of 10k pace, 2min @ 90% of 10k pace 2min @ 65% of 10k pace 4min from 80 to 60% of 10k pace Workout overviewDistance: 3 km Zone distributionZ1: 0 m Z2: 948 m Z3: 132 m Z4: 1920 m Z5: 0 m Z6: 0 m
0%
32%
4%
64%
0%
0% Author: Norseman | Graeme Stewart
| |||||
|
Macro to Micro New York: Gotham Grind | 2021-07-25 14:20 | 59m | 77 | ||
|
1.0-5.0 W/kg Macro to Micro8min @ 85rpm, from 50 to 80% FTP 3x 30sec @ 100rpm, 120% FTP, 30sec @ 85rpm, 55% FTP 2min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 130% FTP, 15sec @ 70% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 130% FTP, 15sec @ 70% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 3min @ 85rpm, from 55 to 35% FTP
Workout overviewDuration: 58m 30s Stress points: 77 Zone distributionZ1: 29m Z2: 8m Z3: 7m Z4: - Z5: - Z6: 14m
50%
14%
12%
0%
0%
24% Author: Shayne Gaffney A zone 6 microburst workout with an initial longer effort to mimic the demands of a Zwift race start. ERG off for the micro efforts. | |||||
|
Orange Unicorn New York: Park Perimeter Loop | 2021-07-25 15:05 | 51m | 58 | ||
|
1.0-5.0 W/kg Orange Unicorn (Short)5min @ 90rpm, from 25 to 75% FTP 1min @ 95rpm, 80% FTP 30sec @ 95rpm, 95% FTP 30sec @ 85rpm, 55% FTP 1min @ 105rpm, 80% FTP 30sec @ 105rpm, 105% FTP 30sec @ 85rpm, 55% FTP 1min @ 110rpm, 80% FTP 30sec @ 110rpm, 115% FTP 30sec @ 85rpm, 55% FTP 4min @ 85rpm, 55% FTP 6x 2min @ 85% FTP, 30sec @ 105% FTP 2min @ 85rpm, 55% FTP 6x 2min @ 75rpm, 85% FTP, 30sec @ 110rpm, 105% FTP 4min from 75 to 25% FTP
Workout overviewDuration: 51m Stress points: 58 Zone distributionZ1: 14m Z2: 3m Z3: 27m Z4: 1m Z5: 7m Z6: -
27%
5%
53%
1%
14%
0% Author: Shayne Gaffney After a warm-up, we will move into 2x (15 mins alternating between 2 mins @85% FTP, and a 30 second surge effort (110+ RPM) @105% FTP). We will be mixing up the cadence and position on the bike throughout the course of the workout as well to further challenge your basic skills and on-bike flexibility. | |||||
|
Spaded Sweetie New York: Astoria Line 8 | 2021-07-25 16:30 | 44m | 74 | ||
|
1.0-5.0 W/kg Spaded Sweetie10min from 50 to 80% FTP 30sec @ 95rpm, 95% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 105% FTP 30sec @ 85rpm, 50% FTP 30sec @ 115rpm, 115% FTP 2min 30sec @ 85rpm, 50% FTP 15sec @ 110rpm, 150% FTP 30sec @ 85rpm, 50% FTP 30sec @ 110rpm, 135% FTP 1min @ 85rpm, 50% FTP 1min @ 110rpm, 120% FTP 1min @ 85rpm, 50% FTP 30sec @ 110rpm, 135% FTP 1min @ 85rpm, 50% FTP 15sec @ 110rpm, 150% FTP 2min @ 85rpm, 50% FTP 30sec from 65 to 88% FTP 4min @ 95rpm, 88% FTP 1min @ 105rpm, 105% FTP 15sec @ 85rpm, 65% FTP 30sec from 65 to 92% FTP 4min @ 95rpm, 92% FTP 1min @ 105rpm, 105% FTP 30sec @ 85rpm, 65% FTP 30sec from 65 to 96% FTP 4min @ 95rpm, 96% FTP 1min @ 105rpm, 106% FTP 1min @ 85rpm, 65% FTP 30sec from 65 to 100% FTP 4min @ 95rpm, 100% FTP 1min @ 105rpm, 105% FTP 2min @ 85rpm, 65% FTP 30sec from 65 to 104% FTP 4min @ 95rpm, 104% FTP 1min @ 115rpm, from 104 to 120% FTP 3min from 60 to 25% FTP
Workout overviewDuration: 57m 15s Stress points: 74 Zone distributionZ1: 15m Z2: 10m Z3: 7m Z4: 17m Z5: 6m Z6: 3m
26%
17%
12%
30%
10%
5% Author: Shayne Gaffney We start off with a 'spade' interval set off very hard, but short, and gradually reducing the intensity while upping the timeOnly to go back up again! From there, we will move into a progressive over/under sweet spot interval featuring changes in cadence and intensity that culminates in a 1 minute FULL GAS effort! This is a tough workout, but feautures a lot of quality time at VO2 and Threshold and excellent training stress, all in an hour! You can do it! | |||||
|
Norseman Festival of Climbing | Run Workout 4 Watopia: Beach Island Loop | 2021-07-25 17:00 | 50m | - | ||
|
5.0-15.0 km/h NORSEMAN Festival of Climbing Workout 4 | Threshold Rollers7min from 60 to 80% of 10k pace 4x 30sec @ 90% of 10k pace, 30sec @ 65% of 10k pace 1min @ 65% of 10k pace 1x 1min @ 90% of 10k pace, 4min @ 90% of 10k pace 1x 2min @ 90% of 10k pace, 3min @ 90% of 10k pace 1x 3min @ 90% of 10k pace, 2min @ 90% of 10k pace 2min @ 65% of 10k pace 1x 1min @ 90% of 10k pace, 4min @ 90% of 10k pace 1x 2min @ 90% of 10k pace, 3min @ 90% of 10k pace 1x 3min @ 90% of 10k pace, 2min @ 90% of 10k pace 2min @ 65% of 10k pace 4min from 80 to 60% of 10k pace Workout overviewDistance: 3 km Zone distributionZ1: 0 m Z2: 948 m Z3: 132 m Z4: 1920 m Z5: 0 m Z6: 0 m
0%
32%
4%
64%
0%
0% Author: Norseman | Graeme Stewart
| |||||
|
Bonbon New York: Park Perimeter Loop | 2021-07-25 17:25 | 40m | 52 | ||
|
1.0-5.0 W/kg Bonbon5min @ 90rpm, from 40 to 75% FTP 3x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 65% FTP 2min @ 85rpm, 53% FTP 2x 2min @ 90rpm, 95% FTP, 30sec @ 75rpm, 115% FTP 2x 2min @ 90rpm, 92% FTP, 30sec @ 75rpm, 115% FTP 2x 2min @ 90rpm, 90% FTP, 30sec @ 75rpm, 115% FTP 4x 2min @ 90rpm, 88% FTP, 30sec @ 75rpm, 115% FTP 5min @ 85rpm, from 65 to 40% FTP
Workout overviewDuration: 40m Stress points: 52 Zone distributionZ1: 9m Z2: 5m Z3: 8m Z4: 12m Z5: 7m Z6: -
22%
12%
20%
30%
16%
0% Author: Shayne Gaffney This is a great workout to do on a consistent basis as it works on muscular strength and endurance! We'll also keep a focus of high torque during the burst efforts today. | |||||
|
The Grind Finale New York: Gotham Grind | 2021-07-25 19:20 | 49m | 37 | ||
|
1.0-5.0 W/kg The 'Grind' Finale10min from 25 to 75% FTP 1min @ 50% FTP 10sec @ 109% FTP 2min @ 50% FTP 10x 30sec @ 65rpm, 90% FTP, 30sec @ 100rpm, 40% FTP 3min from 40 to 105% FTP 30sec @ 65rpm, 115% FTP 4min @ 40% FTP 10x 30sec @ 65rpm, 90% FTP, 30sec @ 100rpm, 40% FTP 3min from 40 to 105% FTP 30sec @ 65rpm, 115% FTP 5min from 55 to 25% FTP
Workout overviewDuration: 49m 10s Stress points: 37 Zone distributionZ1: 31m Z2: 5m Z3: 1m Z4: 11m Z5: 1m Z6: -
62%
9%
3%
23%
3%
0% Author: Matt Rowe This session aims to replicate the demands of a mountain bike ride / event. | |||||
|
Uphill Battle New York: Park Perimeter Loop | 2021-07-25 20:20 | 56m | 69 | ||
|
1.0-5.0 W/kg Uphill Battle10min @ 85rpm, from 25 to 75% FTP 30sec @ 95rpm, 80% FTP 1min @ 85rpm, 65% FTP 30sec @ 105rpm, 90% FTP 1min @ 85rpm, 65% FTP 30sec @ 115rpm, 105% FTP 2min @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 30sec from 100 to 150% FTP 2min 30sec @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 30sec from 100 to 150% FTP 2min 30sec @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 30sec from 100 to 150% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 130% FTP, 30sec @ 90rpm, 70% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 140% FTP, 30sec @ 90rpm, 60% FTP 3min from 50 to 25% FTP
Workout overviewDuration: 56m Stress points: 69 Zone distributionZ1: 23m Z2: 10m Z3: 1m Z4: 16m Z5: 1m Z6: 6m
41%
18%
1%
28%
2%
11% Author: Shayne Gaffney Uphill Battle starts off with 3 sets of 5 mins right below Threshold (95% FTP) featuring a 30 second ramp-up to finish (from 100% FTP to 150% FTP). After these, we will be moving onto 2 sets of 30/30s (30 seconds work, 30 seconds rest). The first set is done at 130% FTP for the work interval and 70% FTP for the "rest". The second set ups the ante a bit to 140% FTP for the work interval and 60% FTP for the "rest". Do you have what it takes to finish it? I know you can! | |||||
|
VO2 Max -3 Minute New York: Gotham Grind | 2021-07-25 21:20 | 55m | 63 | ||
|
1.0-5.0 W/kg VO2 Max - 3 min8min @ 85rpm, from 45 to 70% FTP 1min @ 85rpm, 50% FTP 1min @ 100rpm, 109% FTP 2min @ 85rpm, 50% FTP 5min @ 95rpm, 90% FTP 3min @ 85rpm, 50% FTP 3min @ 95rpm, 105% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 108% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 112% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 115% FTP 5min @ 85rpm, 50% FTP
Workout overviewDuration: 55m Stress points: 63 Zone distributionZ1: 22m Z2: 15m Z3: - Z4: 5m Z5: 13m Z6: -
39%
28%
0%
9%
24%
0% Author: Shayne Gaffney In today's session we are focusing on 3min VO2 max efforts. However, we are going to escalate the intensity of each interval. Starting with 'hard' and finishing with 'hardest'! | |||||
|
VO2 Max 40/20 New York: Astoria Line 8 | 2021-07-25 22:20 | 48m | 53 | ||
|
1.0-5.0 W/kg VO2 Max - 4x4 (40/20)5min @ 85rpm, from 40 to 75% FTP 3x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 65% FTP 2min @ 85rpm, 53% FTP 2x 10sec @ 110rpm, 150% FTP, 50sec @ 85rpm, 65% FTP 3min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 5min @ 85rpm, from 65 to 40% FTP
Workout overviewDuration: 48m Stress points: 53 Zone distributionZ1: 24m Z2: 12m Z3: - Z4: - Z5: 12m Z6: -
50%
24%
0%
0%
25%
1% Author: Shayne Gaffney Today, we'll be aiming for around 16mins of VO2 Max time and incorporating a 40/20 interval approach which will challenge you for sure! Let's make it happen today! REMINDER: You can always adjust the FTP bias via the arrow keys on your keyboard, or the Zwift Companion app. Once you get over threshold, using a %FTP for workout prescription can get murky, so always adjust as needed. | |||||
|
Norseman Festival of Climbing | Run Workout 4 Watopia: Beach Island Loop | 2021-07-25 23:00 | 50m | - | ||
|
5.0-15.0 km/h NORSEMAN Festival of Climbing Workout 4 | Threshold Rollers7min from 60 to 80% of 10k pace 4x 30sec @ 90% of 10k pace, 30sec @ 65% of 10k pace 1min @ 65% of 10k pace 1x 1min @ 90% of 10k pace, 4min @ 90% of 10k pace 1x 2min @ 90% of 10k pace, 3min @ 90% of 10k pace 1x 3min @ 90% of 10k pace, 2min @ 90% of 10k pace 2min @ 65% of 10k pace 1x 1min @ 90% of 10k pace, 4min @ 90% of 10k pace 1x 2min @ 90% of 10k pace, 3min @ 90% of 10k pace 1x 3min @ 90% of 10k pace, 2min @ 90% of 10k pace 2min @ 65% of 10k pace 4min from 80 to 60% of 10k pace Workout overviewDistance: 3 km Zone distributionZ1: 0 m Z2: 948 m Z3: 132 m Z4: 1920 m Z5: 0 m Z6: 0 m
0%
32%
4%
64%
0%
0% Author: Norseman | Graeme Stewart
| |||||
|
Amalgam New York: Gotham Grind Reverse | 2021-07-25 23:30 | 51m | 63 | ||
|
1.0-5.0 W/kg Amalgam5min @ 90rpm, from 40 to 75% FTP 1x 30sec @ 95rpm, 95% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 115rpm, 115% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 2min @ 75rpm, 85% FTP 1min @ 60rpm, 85% FTP 2min @ 75rpm, 85% FTP 1min @ 60rpm, 85% FTP 2x 1min @ 75rpm, 85% FTP, 1min @ 55rpm, 85% FTP 5min @ 85rpm, 65% FTP 10min @ 90rpm, 100% FTP 5min @ 85rpm, 65% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 1min @ 85rpm, 50% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 1min @ 85rpm, 50% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 3min from 65 to 40% FTP
Workout overviewDuration: 51m Stress points: 63 Zone distributionZ1: 11m Z2: 13m Z3: 10m Z4: 11m Z5: 7m Z6: -
21%
25%
20%
21%
14%
0% Author: Shayne Gaffney 5 different interval "amalgams" for your fitness pleasure! We'll mix it up today with position changes, pedal stroke work, longer threshold intervals, and the dreaded 'Shark Teeth' efforts! | |||||
Segments along the route are coloured along the height profile. Climbs are indicated with red, sprints with green and other segments (e.g. laps or timed segments) with blue.
Climbs are categorized based on how tough they are, which depends both on the climb's length and its average incline. The toughest climbs are rated (HC comes from Hors Catégorie, which is French for beyond categorization). Less tough climbs are rated as category , less tough climbs than those are rated as , and onwards with and . Any climb less tough than category four does not get a rating.
This website uses cookies to improve your browsing experience. By clicking on ‘Agree’, you accept the use of these cookies.
Our website keeps three levels of cookies. You can adjust your preferences at any time. If you want more information about what cookies are and which cookies we collect, please read our privacy policy.
are essential cookies that ensure that the website functions properly and that your preferences are saved.
allow us to analyse website use and to improve the visitor's experience.
allow us to personalise your experience and to show you personalised advertisements.